Fish: Why is eating fish healthy?
Fish is a high-protein, low-fat food that provides a range of health benefits. They are high in many nutrients that most people aren’t getting enough of. This includes high-quality protein, iodine and various vitamins and minerals.
Nigeria, a West African country is blessed with various types of fish that are rich in nutrients and vitamins.
However, some fish are better than others, and the fatty types of fish are considered the healthiest. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the “good” fats. Since the human body can’t make significant amounts of these essential nutrients, fish are an important part of the diet. Also, fish are low in the “bad” fats commonly found in red meat, called omega-6 fatty acids.
Generally speaking, all types of fish are good for you. Fish is a healthy food source and can be safely eaten in most cases. But depending on your age and health circumstances, some people should limit the amounts of fish they eat. Consider the following:
- For young children and women of childbearing age, excessive consumption of mercury-contaminated fish can severely impact a child’s development.
- Older women and men may find it an acceptable trade-off to exceed recommended seafood meal limits to increase their omega-3 intake.
- People at high risk of cardiovascular disease must weigh the cancer risk of eating fish high in PCBs with the benefits of eating fish high in omega-3s, in which case the benefits of omega-3s may outweigh the cancer risk. However, these chemicals are known to cause serious health problems besides cancer, so the trade-offs are not simple.
Nutritional Value of Fish
You can obtain following nutrients only by consuming a single serving of fresh fish fillet.
- Omega-3 fatty acids
- Vitamin A
- Vitamin B complex
- Vitamin D
Health Benefits of Eating Fish
Fish health benefits includes providing instant energy, regulating cholesterol levels, improving cardiovascular health, supporting psychological health, supporting respiratory health, treating insomnia, enhancing the skin and treating damaged scalp. Other benefits includes promoting strong muscles, regulating body fluid, treating iron deficiency, supporting strong bones and supplying the body with vitamin D.
1. It Provides Instant Energy
Your body needs an adequate quantity of protein to stay energized. Consuming fish can work as an instant energy booster due to high protein content found in it. With required amount of the nutrient in your body, you will not only have balanced energy levels but protein will rejuvenate damaged cells. Nutrients suggest consuming salmon regularly to maintain energy levels in your body.
2. Low in Calories
Consuming calories is a lot easier than burning them; thus, you should opt for food option with fewer calories such as fish. Grilled or steamed, fish contains a minimum amount of fats that make it an ideal option for overweight people. Moreover, a fillet of any fish, sauté in olive oil can double the nutrients that will not only keep you full for hours but nourish your cardiovascular health via promoting good cholesterol levels.
3. It Improves Cardiovascular Health
Being loaded with omega-3 fatty acids, consuming fish can do wonders for your cardiovascular health. It alleviates risks that contribute to stroke and heart attack. A recent study also revealed that incorporating any fish into your diet facilitates heart health by lowering bad cholesterol levels. Omega-3 fatty acids also help to widen constricted arteries that aids in blood clotting. This way, proper blood flow becomes possible to your bloodstream that aids in a healthy heart.
4. Psychological growth
Research has proved the effects of consuming salmon and mackerel to your psychological health. Nutritionists suggest incorporating a variety of fishes into the diet of young adults to prevent age-related brain disorders such as Alzheimer’s disease. Moreover, a study concluded that if you consume meals made with fish twice a week, it can improve the condition of your brain enhancing your concentration and cognitive function. Apart from this, the nutrients like omega-3 fatty acids are said to combat factors that contribute to depression, stress, and anxiety.
5. Respiratory Health
Environmental pollution can affect your respiratory health. You need to consume foods that contain nutrients like potassium and vitamin B that prevent your respiratory system from various chronic diseases. Moreover, nutritionists suggest incorporating salmon and tuna into the diet of asthma patients. The properties of the fish can alleviate factors that contribute to inflammation in the chest due to constant coughs and help relieves breathing difficulty. Also, regular consumption of fish can reduce the risks of asthma in children.
6. It helps to treats Insomnia
Being an insomniac isn’t only irritating, but it has potential to affect your psychological health adversely. Nutrients like vitamin D, protein, magnesium, manganese, etc. contribute to peaceful sleep for hours and deficiency of that nutrients can lead to chronic insomnia. You can reap these necessary components only by consuming a fillet of fresh fish before going to bad and gradually, it will ward off your insomnia.
7. Enhancing the skin
A healthy diet results in the youthful skin due to consumption of numerous vitamins and minerals. Incorporating fish into your daily diet can become your beauty secret due to the high levels of omega-3 fatty acids, protein, vitamin A, and vitamin B. When consumed together, these nutrients promote skin elasticity that alleviates risks of premature aging. Moreover, the properties can effectively combat factors that contribute to skin diseases like psoriasis.
8. Repairs damaged tissue
An unhealthy scalp can damage hair follicles that result in hair loss. You can prevent hair loss by consuming omega-3 fatty acids that widely found in any fish. Moreover, fish is a powerhouse of protein as well, and when consumed together, both nutrients can improve the condition of your damaged scalp. Regular consumption of fish will restore hair follicles and promote hair growth.
9. For Strong Muscles
Nutritionist recommend salmon due to the content of potassium found in it. An adequate amount of potassium will function to strengthen your muscles. You can consume grilled mackerel or salmon with other nourishing options like red kidney beans to improve the condition of your muscles.
10. Helps in Fluid Regulation
Your body needs minerals like magnesium to facilitate proper flow of fluids. You can incorporate fish into your diet in this regard instead of opting for magnesium supplements. A grilled fillet of fish can effectively promote fluid regulation in your body.
11. Fish Treats Iron Deficiency
Improper formation of red blood cells contributes to iron deficiency. Being enriched with iron, nutrients suggest consuming fish if you have iron deficiency. Incorporating tuna and salmon can help promote blood circulation combating risks associated with chronic fatigue and anemia.
12. For Strong Bones
Fish is a powerhouse of calcium and vitamin D that your bones need regularly. Lack of calcium or vitamin D can put you at the risks of bone diseases like osteoporosis, rickets, fractures, etc. You need to consume foods containing plenty of calcium and vitamin D to avoid problems associated with bones. Apart from dairy products, fish can become a safe source to obtain these primary nutrients.
13. Natural Vitamin D Supplement
Deficiency of vitamin D has become a common factor that contributes to bones diseases like osteoporosis. You can find numerous supplements to increase the levels of vitamin D in your body but they cannot benefit you in the long run and will more likely to develop the deficiency once you stop consuming them. Therefore, switching vitamin D supplements with natural options like fish is a wise idea. You can reap around 55% vitamin D only from a single serving of fish that will effectively treat bones diseases such as rickets and fractures along with other health problems.